W.O.D.

Cardio Thursday

CrossFit Fireground – CrossFit

Farmers Run (Time)

200m Run, 100m Farmers Carry

50 Sit Ups, 100m Farmers Carry

200M Run, 100m Farmers Carry

40 Sit Ups, 100m Farmers Carry

200m Run, 100m Farmers Carry

30 Sit Ups, 100m Farmers Carry

200m Run, 100m Farmers Carry

20 Sit Ups, 100m Farmers Carry

200m Run, 100m Farmers Carry

10 Sit Ups, 100m Farmers Carry

RX 1.5/1 KBx2

Hard Hat Week 9

CrossFit Fireground – CrossFit

Clean Complex

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex

Metcon

Hellhole (Time)

50 Devils Press

2-2-2-3 Intervals style

35 II Unders

5 Lateral DB Burpees

Max Devils Press

RX 45/25

RX+50/35
Stimulus

*This workout consists of 4 short and fast intervals

*The first 3 intervals last 2 min, with the final lasting 3 min.

*There is 2 min of rest between intervals.

*After completing the II Unders and burpees, you’ll complete as many devils press as you can with the remaining time.

* Your workout will continue until you have finished 50 total Devils press.

*Record the total time (including rest) it takes to complete the 50 reps.

* If you dont finish the press after the final AMRAPx3 , write your score as 15:00 and note total reps completed.

Home wod

CrossFit Fireground – Home WOD

Metcon (Time)

Space Cadet

21-18-15-12-9-6-3

DB Push Press

200m Run

GYM NASTIC DAY

CrossFit Fireground – CrossFit

Gymnastics

Gymnastic Conditioning (AMRAP – Reps)

1 Set of Max Reps:

Kipping Handstand Push Ups

RX+

Strict Handstand Push Ups

Scaled

Handstand Hold for time.

Metcon

Space Cadet (Time)

21-18-15-12-9-6-3

Kipping Handstand Push Ups

200m Run

Extra Work

Metcon (Distance)

Rowing Intervals

9 Rounds

1:40 On

:20 OFF

Home WOD

CrossFit Fireground – Home WOD

Metcon (AMRAP – Reps)

AMRAPx15

100m Run

1 DB Clean & Jerk

100m Run

2 DB Clean & Jerk

100m Run

3 DB Clean & Jerk

Continue to add a clean & jerk every round. your score is total reps including the run. The run is 1 Rep

Happy June

CrossFit Fireground – CrossFit

Weightlifting

Stamina Squats

Every 90 Sec x 7 Sets

2 Front Squats

4 Back Squats

Barbell loaded at 69% of 1RM Front Squat

Metcon

Base Camp (AMRAP – Reps)

AMRAPx15

1 Round of Cindy

1 Clean & Jerk 135/85

1 Round of Cindy

2 Clean & Jerks

1 Round of Cindy

3 Clean & Jerks

1 Round of Cindy

Add 1 Clean & Jerk each round and continue until time is up. Score is total reps. 1 Round of Cindy is 30 Reps

RX+

AMRAPx15

1 Round of Strict Cindy

1 Double DB Clean & Jerk 50/35

1 Round of Strict Cindy

2 Double DB Clean & Jerks

1 Round of Strict Cindy

3 Double DB Clean & Jerks

Add 1 Clean & Jerk each round and continue until time is up.

Lifting is FUN

CrossFit Fireground – Open Gym

Snatch Tech A-B

On the 0:00-5:00

Close Grip Overhead Squat

3 Sets of 3

On the 5:00-10:00

5 Sets

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Set 1 50%

Set 2 55%

Set 3-5 60%

Scoring the 60%x3

Snatch Wave (1-1-1-1-1-1-1-1-1-1-1)

On the 11:00-21:00

Min 1: 1 Squat Snatch @72%

Min 2: 1 Squat Snatch @76%

Min 3: 1 Squat Snatch %80%

Min 4: Rest

Min 5: 1 Squat Snatch @76%

Min 6: 1 Squat Snatch @80%

Min 7: 1 Squat Snatch @84%

Min 8: Rest

Min 9: 1 Squat Snatch @84-92%

Min 10: 1 Squat Snatch @84-92%

Min 11: 1 Squat Snatch @84-92%

Home WOD

CrossFit Fireground – Home WOD

Metcon (Time)

For Time

400m Run

50 Squats

400m Run

50 Sit Ups

400m Run

50 DB Snatches (alt)

400m Run

Team it up

CrossFit Fireground – CrossFit

Team Sunny Days (Time)

Teams of 2

For Time

400m Run

100 Wallballs 20/14 @10′

400m Run

100 Sit Ups RX+ 100 T2B

400m Run

100 DB Snatches 45/25 RX+ 50/35 (Alt)

400m Run

100 Power Cleans 115/85 RX+135/95

Fridays

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

10 Cal Row

10 Push Ups

10 Air Squats

5 Inchworms

BB Warm Up

Weightlifting

Muscle Clean (0:00-5:00) (4-4-4-4-4)

3 Sets

3 Muscle Cleans

3 Front Squats

3 Push Presses

Technique Complex 5:00-10:00

5 Sets

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Set 1- @45% of 1RM C & J

Set 2-@ 50%

Set 3-5 @55%
Stimulus

*Starting at 35% of 1RM Clean & Jerk and Build

*Muscle Clean complex will be 3 set and last from 0:00-5:00.

*Note that there is no re-bend of the knees after reaching lower body extension in the Muscle clean.

*Scoring the last set of Technique Complex.

Clean & Jerk Waves

Squat Clean & Jerk

Min 1- 1 @68%

Min 2- 1 @72%

Min 3- 1 @76%

Min 4- Rest

Min 5- 1@72%

Set 6- 1@76%

Set 7- 1 @80%

Set 8- Rest

Set 9- 1@76%

Set 10- 1@80%

Set 11- 1 @84%

Metcon

eHarmony (Time)

For Time

30 SDLHP

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute 5 Burpees

BB 75/55
Stimulus

*Burpees at the top of every min will interrupt your progress on this chipper workout

*Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees.

**After each set of burps, pick up wherever you left off in the round.

*We expect this workout to take between 9-15 minutes to complete.